7 Ways to get healthier

7 Ways to get healthier
1. Make exercise a habit
2. Decrease carbohydrates
3. Learn a SAHEM ( self applied health enhancement maneuver) yoga, meditation, hobby, weights
4.Tackel your To Do list everyday with enthusiasm
5.Pay attention to your mood - mindfulness
6.Stop drinking your calories
7. Increase your protein

Dr. B

Stress Reduction

Stress Reduction

To help reduce weight we have to reduce the internal signals that increase glucose (carbohydrates) and that is continued stress
1. Need 15 DBLUs per day (Deep Belly Laugh Units )
2. Think about getting a pet and caring for it
3. Increase your activity and exercise
4. Take up gardening
5. Listen to soothing music
6. Chews gum in appropriate places to reduce stress
7. Deep breathing several times per day
8. Develop a relationship with intimacy that is energy giving
Dr B

Why Exercise

Why Exercise???

1. Exercise makes you happier - endorphins
2. Provides more energy and decreases fatigue
3. Improves sleep quality
4. Builds self confidence
5. Decreases stress
6. Increases productivity each day
7. Helps control weight and appetite
8. Increases quality and length of life
9. Increases muscle and balance
10.Decreases risk of heart disease
11.Decreases the risk of cancer
12. Decreases arthritic pain

Dr. B

Healthy Eating Out

Healthy Eating Out

1.  Do not abandon your healthy eating habits (aka - diet) and be mindful
2.  Fish is #1, chicken without skin #2,  and a small filet #3
3.  Preparation to avoid over grilling, under cooking and exotic sauces
4.  Avoid fried foods and those covered with cheese and sauces to hide their inferior flavor
5.   Look to how to avoid extra salt in your purchase and certainly do not add any
6.   Read the menu thoroughly and look for calorie counts if there
7.  Ask to alter how they prepare the food so to stay low carbohydrate and low salt
8.   Share the main course with someone or use an appetizer as the main course for you
9.  Desserts only on Tuesday
10. Be afraid of Cajun,, Chinese and Mexican cuisines because of salt, fats and carbohydrates
11. Remember it is : LOCATIONS, CHOICES, PORTIONS AND SPEED that needs to  be considered before eating anywhere.

Dr B

Cortisol and You

CORTISOL AND YOU

Cortisol is a hormone (steroid) secreted from your adrenal gland that is located on top of your kidney.

It helps create glucose availability in times of stress

It helps if we are in fight/flight mode

If we cannot control our stress then we have a continuous fight/flight mode that results in poor sleep, storage of fat and increase visceral fat

Normal cortisol is high in morning around 7 am and low around 4 pm. It gets us ready for the day and fades as we get ready to go to bed.

If the 4 pm Cortisol is high you are stressed and will suffer multiple chronic disease secondary to this.

How do I lower my Cortisol? There is no pill.

You can do it if you learn to change your diet, loose weight if necessary, increase your activity/exercise, and develop SAHEMs to protect yourself.

SAHEMs are (Self Applied Health Enhancement Methods) such as exercise, meditation, yoga, hobbies, deep breathing and great sleep.

We are here to help you

Dr B.

Sixteen Rational thoughts

              Sixteen Rational Thoughts

1.     Mistakes happen and nothing terrible results

2.     There is no clear right and wrong way to do things

3.     I will accept criticism and benefit from it

4.     I will not demand approval from all

5.     I will not always demand of myself to be perfect

6.     I will not be fearful in the presence of authority

7.     I accept life in the workplace is not always fair and just

8.     I give myself permission to be out of control once in a while

9.     I can neither anticipate nor be certain of everything

10. I accept the facst that I will not always get what I want

11. I give others the right to be wrong and will note be hostile to them

12. If I do not receive full support, it is not the end

13. I accept I will not feel superb all the time

14. I will not judge myself by what I do in the workplace

15. I was not promised a corporate rose garden

16. It is not too late for me to change

Hormone Therapy and Weight Loss

Hormone Therapy and Weight Loss

Intimate loving relationships for male and female have been proven to extend life quality and reduce chronic illness accumulation. We are going to address wacky hormones for both sexes and NO (nitrous oxide) for men. Major culprits that limit hormone effectiveness and NO are alcohol, some prescription drugs, vascular disease and obesity.

For men testosterone levels decrease with aging and NO is not produced because of vascular disease. The endothelial cells or lining of blood vessels release NO, a short-lived gas floating in your blood.  With the onset of atherosclerosis (arterial plaques) and inflammation from a carbohydrate rich diet, the levels of NO plummet.  This results in decrease blood flow and decreased libido.

Testosterone decreases with age and is highest in the morning and lowest in the evening. Symptoms are decreased strength, decreased libido, increased moodiness, decreased endurance and slow beard growth. We can measure testosterone with a laboratory test and we need to determine protein bound testosterone and free testosterone. The latter is what is important.  Replacement is possible through multiple avenues but the easiest is a cream applied daily. Dose adjusted according to levels measured at intervals after therapy is started.

Testosterone decreases waning endurance, bad LDL cholesterol, can remedy libido, increases muscle mass, increases strength, and decreases the chance of suffering diabetes. An additional help can be achieved with DHEA (dehydroepiandrosterone) taken at 25 -50 mg per day orally.

Growth hormone that comes from the pea-sized pituitary in the brain has been used by athletes and some people to accomplish what we described above. Research has demonstrated that growth hormone in adults does NOT reduce body fat, build muscle, improve libido, improve sleep, and improve the brain. It does cause swollen joints, painful joints, carpal tunnel syndrome, breast growth in men and hastens diabetes onset. The price tag is $1000/month for injections.

Thyroid hormone is necessary for both sexes to avoid fatigue and weight gain. Thyroid hormone is like a carburetor in a car. It tells the body how to function, too little and all the hormones function poorly and too much causes high blood pressure and pulse problems. Your levels can be measured by laboratory tests of TSH, free T4 and free T3.

We obtain this on all our patients.

The best thing that both sexes can do for their hormones is to have a healthy heart muscle and increase their activity along the lines we support in NEAT, GUMA and FITT.

Polyphenols in Concord grape juice stimulate the endothelial cells in the blood vessels to make more NO for men. This makes healthier blood vessels for all activities. Viagra does not cure the male problem unless the underlying cause of onion rings, inactivity, some drugs and smoking are eliminated. In short a healthy diet and an appropriate weight are #1.

For women, the adjustment of estrogen, progesterone and some testosterone are important to relieve waning endurance, bad LDL cholesterol, decreased libido, decreased muscle mass and improve insulin sensitivity to decrease the risk of diabetes.

These hormones can be measured like testosterone and a cream can be created to apply daily to normalize the levels. For both men and women attention needs to be directed to the drugs taken such as anti-depressants, anti-anxiety drugs and beta blockers for high blood pressure.

At our facility we have questionnaires available for men and women that help us decide if you might be someone whose hormone levels are not in line.  If this turns out to be suggestive then we can measure the blood levels in the laboratory and prove the need for replacement. We have a relationship with a local pharmacy to compound a cream for daily replacement and we can optimize the levels by re-measuring the hormone levels and adjusting the doses.

Normalizing hormone levels utilizing bio-identical hormones is a way to put your body back in balance and assist your weight normalization.

Let us know if you are interested and we will work with you to assess the problem, assess the risk/benefit, complete an exam, obtain the appropriate laboratory tests and

select a solution unique to you!